Tilapia (baked)
26.0gprotein / 100g128 cal · 2.7g fat · $ · Quality 0.88
Cod (baked)
23.0gprotein / 100g105 cal · 0.9g fat · $$$ · Quality 0.9
Per 100g, Tilapia (baked) comes in at 26.0g of protein against Cod (baked)'s 23.0g, a 3.0g gap that's noticeable across a full day's eating but won't make or break either choice on its own.
Protein quality is essentially matched between the two — both land in a similar tier for amino acid completeness.
Budget-wise, Tilapia (baked) runs meaningfully cheaper per typical serving ($) than Cod (baked) ($$$).
Tilapia (baked)'s typical serving also delivers more leucine (2050mg vs Cod (baked)'s 1850mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
With protein content this close, cost is the more useful tiebreaker: Tilapia (baked) delivers a similar protein profile to Cod (baked) at a noticeably lower price per serving.
Full nutrition comparison
| Per 100g | Tilapia (baked) | Cod (baked) |
|---|---|---|
| Protein | 26.0g | 23.0g |
| Calories | 128 | 105 |
| Fat | 2.7g | 0.9g |
| Carbs | 0.0g | 0.0g |
| Fiber | 0.0g | 0.0g |
| Quality score | 0.88 | 0.9 |
| Relative cost | $ | $$$ |
| Prep time | 12 min | 15 min |
Frequently asked
Which has more protein, tilapia (baked) or cod (baked)?
Tilapia (baked) has 26.0g of protein per 100g compared to Cod (baked)'s 23.0g.
Which is lower in calories?
Cod (baked) is lower in calories per 100g, at 105 vs the other's 128.